Memorial day, originally called Decoration Day, is a day of remembrance for those who have died in our nation's service. So on this day we'll look outside ourselves. The intention for today's workout is the mindful remembrance of those who have given their life in our nation's service. This workout is inspired by the Ryan Crossfit Hero Workout.
5 rounds for time of:
- 7 muscle-ups
- 21 Burpees (each burpee terminates with a jump one foot above max standing reach)
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Bolt Fit Memorial Day Workout
4 rounds for time of:
- 7 Pull-ups
- 7 Ring Dips (or 10 regular dips)
- 21 Burpees
I maintained the pull-ups and dips as they are the two key elements of the muscle-up, though the transition is probably the most difficult aspect of it. I also added the plank series as spinal stability is something we can all benefit from and will prove useful as we learn more challenging exercises. I took the total rounds down to 4 because I was adding an exercise.
So be strong and fight through every last rep, perform it with flawless form, perform this workout and honor the memory of those who have given their lives in service to our nation! You may dedicate your effort to any specific individual as you wish. Also, you can perform the original "Ryan" workout if you are so able.
Wow! This workout was brutal, but I feel awesome afterwards! Total time for 4 rounds was 48:54, and I was hoping that this would be around 30:00. That said, I had to do this Alactic style, as described in Arthur De Vany's article, Evolutionary Fitness. So, basically, I performed my pull-ups one at a time with about a 5 second rest between each one. I did the dips in two sets (4 then 3). I did the burpees in 2s; so I would do 2 burpees, rest for 5-10 seconds, and then do 2 more until I got to 21. Also, I'll add that my form was good on most exercises, except for the burpees where my form really started to break down at times. Which makes sense because I can only really do 20 pushups as a max right now. So mix that in with pull-ups, dips, and burpees and I am way out of the range of what I can reasonably do.
ReplyDeleteI really underestimated this workout on all levels, it was great though, and made me push myself. As I told Tom, I was considering toning it down more prior to posting it, but decided against it so I would keep it as close to the original Ryan workout as I could. Also, it's hard for me to judge how hard some of these workouts are for everyone, because as I was posting I knew it would be brutal for me, but I wasn't sure how it would be for everyone else. Next time I'll be a bit more particular, and in better shape too!
I love the theme of this post, and the concept of maintaining intention for those who have lost their lives in service throughout your workouts.
ReplyDeleteWay to go guys!
Wow buds, this was an incredibly difficult workout. I too liked the theme of the workout. I got extra motivation and at the start of my pullups when two fighter jets flew over! That made me rip out the first 7 no problem. After the fighter jets were long gone, I tried to envision some really tough and fit soldiers doing this workout. I saw them tearing through every excercise with no sweat. My visualization fell a little short of my realty however.
ReplyDeleteOverall, I did 3 rounds of this. I did all the exercises in each round except I did 10 burpees instead of 21. I forgot my watch at home so I couldn't time it, although I can tell you it was not quick. I was taking a lot of breaks gasping for air letting my muscles try to recover.
Great workout though, I'd be interested in doing this one again in the future when we're all in better shape.
Hey, Tom, I second that sentiment about it being a tough workout again! I would like to see how we do on it in say 6 months.
ReplyDeleteI love the image I have of you doing pull-ups and fighter jets flying overhead...that is totally awesome! Midway through my first attempt at the burpees I was ready to throw in the towel, but my intention (i.e., something other than myself) and visualization like those you used really kept me at it. I think it'd be an awesome achievement just to be able to rip through this workout and complete every aspect of it - even if it isn't easy, I think it is a very tough workout.
I'm sure many of these workouts will re-surface at some point...
BTW, thanks LV for helping me remember the word "intention!"
Robin, you offer some inspiring workouts. I agree the level of difficulty on this one is extremely high. I didn't quite believe it until I tried it for myself. I also may have the easier route as I have no rings. I finished all four circuits, but it was to a definite strain. This one was for Ryan. I poured sweat, I mean, pouring all down my face as I tried to hold the plank position for the 60 seconds and the sides for 30. I finished all four, but my jumps became almost nonexistent on my burpees and I was no longer in a smooth motion, 21 is a ton! The pull-ups and dips were the easy portion for me. My time was 5:26, 12:40, 20:14 and 29:00. It took 29 minutes for me to finish all four. I was definitely getting slower to finish the circuit as I progressed. God bless those that have given the ultimate sacrifice.
ReplyDeleteElsty! Awesome effort, I mean awe-inspiring! When I read that time, and how hard you pushed it I got totally pumped. Just as you said, the sheer fact that I finished it was only because "that one was for Ryan!" When I put this workout up there I had envisioned it getting done in sub 30:00, but I knew I couldn't. It's so awesome that you broke that mark. I also couldn't jump at all in the end. Really, it all builds on itself (except for the pull-ups). The dips work the pushing muscles, which are then worked hard in the burpees, and the core is worked in the burpees too, which are then worked again in the plank. Really makes it just get absolutely brutal toward the end. Maybe we can do this one again next Memorial day and try to break 25:00! Anyway, I just wanted to tell you how the effort was an inspiration, and second your sentiment - Gob bless those that have given the ultimate sacrifice!
ReplyDelete